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Train Like Mike 7.20.17

EQUIPMENT
Barbell and weights
Dumbbells
Pull-up bar
Concept 2 erg
Med. ball
 
NOTE FROM MIKE
Today we have lots of chest and back strength work finished off by some wall balls and rowing. For the 10 rounds of bench press and chin ups, keep the rest the same across all rounds. It should be challenging by the end. For the finisher today, 200 wall balls for time. Every time that you break, it’s going to cost you a 150 meter sprint on the erg. Complete your 200 reps as quickly as possible. Remember…you can always do one more wall ball.

WORKOUT KEY
m = meters
RNFT = rounds not for time
DB = dumbbell

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Chest and Back strength

  • 1,000m row feet out
  • 10 RNFT
    • 3 BB bench press @ 75%
    • 8 Strict chin ups
  • 5 x 6 DB incline bench press superset w/ 6 Pendlay rows @ your body weight
  • For Time – Pull Up/Push Up pyramid
    • 1-2-3-4-5-6-5-4-3-2-1
  • Core: 3 x 1′ front plank, Tabata hollow hold

CLASSY JAWN

ADVANCED
For Time
200 Wall Balls
*Every break = 150m row sprint
INTERMEDIATE
For Time
150 Wall Balls
*Every break = 150m row sprintBEGINNER
For Time
100 Wall Balls
*Every break = 150m row sprint

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Just one more.

-Mike